WARMUP: putting on the shiny things
THE THANG: Alabama route plus a loop around Kingsley
MARY:
ANNOUNCEMENTS:
COT: yup
WARMUP: none
THE THANG: 3,4,5 mile run options and 2.75 mile ruck
MARY:
ANNOUNCEMENTS: acceleration project, blood drive
COT: families, Jed’s surgery, marriages
WARMUP: slow mosey and some up and down thingies
THE THANG: crazy 8s and a quick jacobs ladder
MARY: soothing count of Catalina Wine Mixers
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Some ran 10 miles , some ran 6 six miles, some rucked
MARY:
ANNOUNCEMENTS: none
COT:
WARMUP: Moroccan night clubs, windmills, cherry pickers
THE THANG: start in the center with one burpee. Go to each corner and do 5 reps. Return to center and increase rep by 1, increase rep at each corner by 5 reps.
1st round exercises: flying squirrel, merkins, squats, and Bobby hurleys
Go back down in the same increments
2nd round exercises: CDDs, hillbilly walker, C. Dry Docks, LBCs – center was imperial walkers
MARY:
ANNOUNCEMENTS: convergence, check presentation
COT:
QT Route
*THE THANG:* ran up 160, up academy to golf course, back academy, up the big and around printshop, back up 160. About 4.2 miles.
*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.
*WARM UP:*
*THE THANG:* grab a puzzle piece from cot and run to far side of LPL parking lot and find where your piece goes.
WARMUP:
THE THANG:
160, left on Main Street
Right at Hardee’s
Left onto Unity St (post office)
Left onto E Close St, left to Spring St
Right onto Clebourne St
Back to COT – 4.5 miles
E Leroy st (second side street off Unity is just under 4 miles
Each street after Leroy is about .1 mile farther, starting with 4 miles
Left onto Clebourne at Hardee’s is 3.2 miles
MARY:
ANNOUNCEMENTS: Cannoli Run, Rooster Race, Print Shop on Saturday
COT: Marriages, health, newborn children